{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Standing Iliotibial Band Stretch",
      "kind": "common"
    },
    {
      "text": "Standing Cross-Legged ITB Stretch",
      "kind": "common"
    },
    {
      "text": "Standing TFL Stretch",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "tensor-fasciae-latae",
        "role": "stretched"
      },
      {
        "muscle": "gluteus-medius",
        "role": "stretched"
      },
      {
        "muscle": "gluteus-maximus",
        "role": "stretched"
      },
      {
        "muscle": "obliques",
        "role": "stretched"
      }
    ],
    "joints": [
      {
        "joint": "hip",
        "actions": [
          "adduction"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "lateral-flexion"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "flexibility",
      "mobility"
    ],
    "movement_patterns": [
      "stretch"
    ],
    "mechanics": "isolation",
    "force": "static",
    "kinetic_chain": "closed",
    "laterality": "unilateral",
    "planes": [
      "frontal"
    ],
    "contraction": [
      "isometric"
    ],
    "level": "beginner"
  },
  "equipment": {
    "optional": [
      "wall"
    ],
    "required": []
  },
  "external_ids": {
    "wger": "1875"
  },
  "id": "oec:standing-it-band-stretch",
  "instructions": {
    "setup": [
      "Stand tall with feet hip-width apart, optionally placing one hand on a wall or sturdy object for balance.",
      "Cross the target leg behind your front leg, resting its foot flat or slightly on its outer edge."
    ],
    "steps": [
      "Push your target hip outward away from the front foot, driving your pelvis into lateral adduction.",
      "Reach the arm on the target side up and over your head toward the opposite side, gently curving your torso.",
      "Hold the position for the prescribed duration while maintaining a steady stretch along the outer hip and thigh.",
      "Carefully return to an upright standing position and repeat on the opposite side."
    ],
    "breathing": "Breathe smoothly and deeply, relaxing deeper into the hip adduction on each exhale.",
    "cues": [
      "Push the back hip out",
      "Keep both feet grounded",
      "Reach tall and bend sideways"
    ],
    "common_faults": [
      {
        "fault": "Rotating the hips or shoulders forward rather than staying in the frontal plane.",
        "correction": "Keep your pelvis and chest facing squarely forward throughout the stretch."
      },
      {
        "fault": "Bending forward at the waist instead of side-bending.",
        "correction": "Focus on driving the hip out laterally and laterally flexing the spine rather than flexing forward."
      }
    ],
    "safety": {
      "precautions": [
        "Use a wall for balance if you feel unsteady while your feet are crossed."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "duration_counted": "per-side",
    "load": {
      "kind": "none"
    },
    "profiles": [
      {
        "required": [
          "duration"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {}
  },
  "name": "Standing IT Band Stretch",
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Standing IT Band Stretch",
        "url": "https://wger.de/en/exercise/1875/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "Davidgj32"
      }
    ]
  },
  "setup": {
    "position": "standing",
    "stance": {
      "kind": "staggered"
    }
  },
  "status": "active",
  "summary": "A standing lateral hip stretch targeting the tensor fasciae latae and gluteal complex by crossing the legs and shifting the pelvis sideways."
}